Chronic insomnia is a growing health concern that affects about one in ten Americans. There are a number of factors that appear to be driving the epidemic, but increased sleep, electronic usage, and high carb diets are among the biggest culprits. If you are having regular sleep problems, then you should explore different treatments for your insomnia.
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Treat Your Insomnia Without Medication
A large part of the population tries to treat insomnia with medication. According to the Center for Disease Control, about nine million Americans take sleeping pills on a regular basis. Dependence on sleeping medication can exacerbate symptoms of insomnia, so you should consider using natural treatments instead. Here are some alternative treatments for your sleeping problems.
Exercising is one of the best ways to treat insomnia. A number of studies have shown that patients that exercise at least 150 minutes a week are able to sleep much better. The reasons for the improvement aren’t entirely clear, but it might be due to help treating anxieties and depression, burning excess energy and changing circadian rhythms.
There are a number of herbs that have a track record for helping people sleep better. Here are some worth looking into:
- Cannabis – Several new studies have shown that using cannabis can help treat sleeping disorders. There are a number of reasons for this, but one is that people are probably able to relax more before going to sleep. You will need a prescription if you want to purchase it and will need to find a dispensary in nearby.
- Valerian Root – Valerian root is a natural supplement that can be found in virtually any drug store.
- Lemon Balm – Lemon balm is an herb that has been used to treat insomnia for centuries. You should drink it for a few minutes about a half hour before going to sleep.
You will need to feel how restored you feel the following morning, because these treatments could affect your deep REM. However, using them may make you feel a lot better than if you didn’t sleep at all and won’t hurt your REM sleep as much as drinking alcohol as a sleep aid.
Stop Using Electronics before Bed
One of the biggest reasons that sleeping problems are on the rise is that so many people are using electronics late at night. The light from electronic devices suppresses melatonin production by tricking your brain into thinking that it is still daytime. You will want to avoid looking at your computer, tablet or smartphone for a couple hours before going to sleep. You will probably want to turn you clock to face the wall, because even that light may hurt melatonin production (you may also be tempted to keep looking at your clock and get agitated about being unable to sleep as well).